Have you ever wondered why many people in the U.S. struggle to lose weight? Could it be a lack of motivation, lack of discipline, lack of dedication, or lack of consistency? It could possibly be all of the above on some level, but I believe that the fundamental issue is people being sold a wealth of misinformation. People being misinformed by what is perceived to be common sense, myths, scientific misunderstandings, or even misleading to downright false advertisements in an over-consumption based society.
"Before it took knowledge, it simply took action."
Speaking for myself, from the habits I grew up with to all of the societal influences; I was not fully informed to lead the quality of life that I lead today. Hitting rock-bottom, or becoming more mindful are a couple of paths that often result in personal growth. For me it was a combination of the two. I had let many things go in my life, including my body. I was lacking motivation, discipline, dedication, and consistency. It took years to chip away at this overall scarcity in my life. I was living just to get through the day with the least amount of pain. As I took a good hard look at myself I realized I needed a change, so the process of chipping away at what I was lacking started. Before it took knowledge, it simply took action; 
building experience, seeking answers, and gaining knowledge. My fitness journey had started. My progress was slow, but through action, experience, and knowledge my fitness level started to improve. That level of improvement reached an all-time high once I adopted a lifestyle approach known as Intermittent Fasting. “It almost feels like I’m cheating,” I thought to myself in enlightenment each day I stepped on the scale.
Intermittent fasting (IF) is a powerful, life-changing, and efficient way to live life and accomplish your goals. Intermittent fasting is beneficial across nearly all facets of life, and its benefits have been scientifically proven. This is not a program that you have to buy, it’s not a supplement you’re being sold, and it’s certainly not a myth perpetuated through social norms.
As I did all the research I could get my hands on regarding intermittent fasting, I was shocked at how easy it made dieting. The ability to eat fulfilling portions, yet still lose weight was a reality I welcomed with an open mouth. All of the other health benefits were simply icing that was on the proverbial cake I was having and able to eat too!
Many people have always suggested that one should eat five to six meals a day; or eat breakfast, lunch, and dinner with snacks in between. Why is this? I couldn’t even find impactful scientific studies to back this recommendation. I think people claim the reason is to keep their body’s metabolism up. But what does your metabolism do? A broad explanation is that metabolism is how your body converts what you eat and drink into energy. The common five to six small meals assertion indicates that if your body is consistently being fed, it will stay in that mode and run more efficiently with consistent energy levels overall.
This sounds very reasonable and makes sense at first glance. Someone who believes this could extrapolate that if you skip meals, your body will stop metabolizing the food efficiently as usable energy, thus the rest will be stored as fat. These assertions also coincide with the ‘Starvation Mode’ myth, in which the claim is made that your body will store a huge portion of your food as fat in order to preserve itself; if you restrict calories for too long or go too long without eating.
Starvation mode?
However, these statements just as well as the expression, “I haven’t eaten anything all day, I’m starving!” are all extreme exaggerations, and should be understood as such. The reality is that your metabolism will not drop and your body will not go into true starvation mode until after several days without food. In fact, skipping meals does not slow down your metabolism, your body will digest one meal of the same amount of calories as if you were to spread those calories throughout the day. (Bergman. 2:45)
Once again, this myth is only re-circulated due to hyperbole and misunderstanding of the true state of starvation. Some reasons why this myth is so popular will be laid out later in this article, when we analyze why there is no real profit-motive in funding and promoting a disposition rejecting opportunities for business within the food industry.
Now clear those fear-inciting myths and hyperbole from your head and let’s find out how you can start receiving all of the benefits listed above and more! Intermittent fasting is simply a meal timing strategy which cycles between periods of fasting and non-fasting. Intermittent fasting is often used in conjunction with calorie restriction to lose weight, but it can also be used with a caloric surplus to gain lean muscle and still yield the many benefits above. Fasting is withholding from food or any high-calorie drinks for a period of time. While fasting you are able to drink black coffee, teas, and water; they just cannot have any sugars, creamers, or anything that would yield a significant amount of calories. In fact, caffeine from teas and coffee act as a powerful appetite suppressant and has many health benefits in moderation.
There are a few different methods that you can approach Intermittent Fasting, a couple of my favorites are: the 16:8 approach (16 hours fasting and 8 hours feeding window), the 5:2 model (2 separate days out of the week in which you fast for 24 hours and the other 5 days you eat normally). I tend to focus on the 16:8 fasting method because I find that it is the most adaptable for most people’s schedules and easiest for those that may require 2-3 days to adjust. In today’s society, the act of ‘breaking bread’ is one of the most common ways of socializing and connecting; with the 16:8 method you won’t have to miss out on lunch and dinner. In addition, the 16 hour minimum of fasting a day is great because a large portion of that time is spent being factored into your sleep schedule. That time counts, unless of course you have a habit of sleep-raiding the kitchen at night. Keep in mind you can certainly fast for any iteration above the 16 hour period within 24 hours, you don’t have to be exact. You could go 18:6, 20:4, or even 22:2. Whatever is convenient, this is supposed to free up your schedule to be productive and achieve your goals, not drive you crazy! The most effective time to workout is during your fasting period. Ideally, before you break your fast. Many people workout first thing in the morning and that is effective as well. However, I would urge you to break your fast after your workout if possible to feed those muscles and swiftly reward yourself for your productive workout, wiring your brain’s associations for success and consistent sustainable results.
Beyond weight loss through burning fat, most people don’t look at IF as a viable strategy to build lean muscle. I believe that might be because they might not understand the mechanics of where your body draws its energy. Bodybuilders and strength trainers surely would not want to jeopardize their muscle gains that they worked so hard for without understanding the science. Intermittent fasting in conjunction with a surplus of calories can be very effective, and minimize the amount of fat that is gained during the bulking period. One of the most powerful benefits mentioned is the boost in naturally produced hGH (Human Growth Hormone). You may know of hGH from its major role in the bodybuilding community through supplementation in anabolic steroids. However, there should be no worry since this is produced naturally in your body at levels that are optimal when you adopt intermittent fasting into your regimen.
Does our metabolism instantly take a dive?
Or did we evolve to survive?
When I hear a fellow bodybuilder is afraid of going a couple hours without eating thinking their muscle will be eaten away, or a friend that is looking to burn fat thinking their metabolism will plummet; the more I am reminded how people don’t understand how our bodies evolved. People underestimate themselves and don’t realize that the human body is a finely-tuned complex machine with many processes that evolved to allow for our survival in harsh conditions. Back in our more primitive days, our ancestors were not inundated with convenience stores and food sources all around. Focused on sustenance as opposed to cravings, our ancestors would fast days at a time. Our ancestors were using their highly potent fat stores for energy to achieve the mental clarity to aid in a successful hunt, with the spoils of an enormously portioned meal. There is no doubt that hunting takes plenty of strength, cognitive efficiency, and agility. That is also why the act of hunting favored our bodies to maintain its muscle rather than continue it’s cycle of using glucose for most of its energy. Muscle proteins are eventually broken down for glucose, but the raw strength necessary to hunt and survive did not favor a body system that couldn’t convert to using ketones (byproduct of fat burning) for energy.
"I am not attacking breakfast, or even breakfast foods."
To be clear, I am not attacking breakfast, or even breakfast foods! For the sake of Intermittent Fasting and most people’s schedules, simply cutting out breakfast is usually the primary step. However, you can arrange it to best fit your needs; if your schedule might work best to workout first thing in the early morning, then break your fast with a hearty meal during the normal breakfast time, that would be great too! You just would have to keep in mind that your last meal would essentially be a late lunch. It is also worth mentioning that if you will be laboring well-during or after your feeding window, you may become rather lethargic after a hefty meal, (especially one that is carbohydrate heavy) which surely is not the prime-time for productivity.
"Eat a good breakfast-do a better job?"
Through analyzing myths and false information, it is important to be mindful of the underlying motives. One of the slogans of our consumer-based society itself is the claim that breakfast is the most important meal of the day. In 1944, a marketing campaign by General Foods helped spread that message primarily to sell more cereal. That opinionated claim in their advertisements was embraced by caring parents with stern demands for the family to perform optimally throughout the day. Today, fast food chains from McDonald’s, Starbucks, and even Taco Bell have understood the profitability of offering breakfast in the mornings. Quick, easy, and highly processed foods have served as a staple to accommodate the constant daily rush of the typical American lifestyle.
With food coming in the top three expenditures for the average consumer, it is no doubt that the money to be made by promoting meal frequency in the American diet directly affects the overall pie. That exchange of money made also beefs up the influence and prevalence of studies being funded by food corporations. Food corporations concoct a study’s hypothesis to hopefully bring about a positive spin to produce profit; whether the study has a high impact factor or not.
In the 2011 article, Breaking The Fast: The Timing and The Contents Of Breakfast Make It Perhaps The Most Important Meal Of The Day, Dr. David S. Ludwig misleadingly states, “[If we skip breakfast] … we may start tapping our energy reserves—including what’s stored in our muscle.” He is making reference to the stored glucose (glycogen) from our liver and muscle, but it is stated in such a way that the common reader may assume he is referring to the muscle tissue itself. You'd think that tapping into our energy reserves, most importantly fat stores, would be brought up in a wonderful light considering our obesity epidemic in the U.S.
The lack of opportunity for profit in studying and promoting intermittent fasting has been a great hurdle to overcome. I look forward to the future; increasing in knowledge from more secular untainted sources studying for the true benefit of those struggling to meet their fitness goals. Within the free-society of the internet, I along with many others are spreading the message of intermittent fasting to people who are willing to delay gratification to achieve their goals. It takes a focused and open mind to challenge the status quo of today’s society and question underlying motives. I am not here to sell you on a supplement, or way of life that is inconvenient for you, I’m here to spread the good news that intermittent fasting has been in my life. From being ‘skinny-fat’ and literally overweight, to a healthy, athletic, and lean build; I owe so much to the process of intermittent fasting and knowledge gained to better my life beyond fitness. Transferring the delay of gratification, the confidence developed from competence, and the consistent discipline to make up for the days I was lacking inspiration to push forward.
I believe that if someone is healthy and making true progress with their current diet and exercise program that is great; keep doing what fits your lifestyle and preference best. But if you may be unhealthy and looking to improve your health markers, take a look at intermittent fasting. Don’t fall for all of the common myths being circulated, experience the in-depth science of how our bodies use energy, explore our evolutionary past and how we evolved to survive in much more harsh conditions than we live today. Lastly, don’t allow advertisements or those who will directly benefit monetarily serve you a well-balanced plate of misinformation with a side of skewed facts. Breakfast might not be the most important meal of the day for you, but it may be the most important meal of the day for some food corporations.